The beans add a hearty bite, and the wild rice brings a nutty, earthy flavor that feels fresh and wholesome. Each forkful is colorful, crisp, and full of texture.
I first made this Three Bean Wild Rice Salad on a sunny afternoon for a picnic. It was light but filling, and I loved how well it held up even after sitting out.
If you’re looking for a simple dish that’s healthy and satisfying, this recipe is perfect. Let’s toss the beans, rice, and veggies together for a salad that tastes as good as it looks.
Why You’ll Love This Recipe
- Nutritious & Filling: Wild rice and beans make this salad high in fiber and protein.
- Versatile: Great as a main dish for vegetarians or a side for grilled meat or fish.
- Easy to Make: Simple ingredients with no complicated cooking techniques.
- Make-Ahead Friendly: Flavors develop beautifully when chilled overnight.
- Colorful & Fresh: Red bell pepper, jalapeno, and cilantro give it a refreshing crunch and herbal aroma.
What You Need to Know Before You Start
- Prep Time: 20 minutes (plus cooking rice and chilling time)
- Cook Time: 45 minutes (for wild rice)
- Total Time: About 1 hour 15 minutes
- Servings: 6 to 8 people
- Difficulty: Easy
Required Kitchen Tools
- Medium saucepan with lid (for cooking wild rice)
- Large mixing bowl
- Whisk or fork (for dressing)
- Knife and chopping board
- Strainer or colander
Ingredients for Three Bean Wild Rice Salad
- Wild Rice: 1 cup (uncooked) wild rice, rinsed
- Kidney Beans: 1 cup, cooked or canned, drained and rinsed
- Black Beans: 1 cup, cooked or canned, drained and rinsed
- Garbanzo Beans (Chickpeas): 1 cup, cooked or canned, drained and rinsed
- Red Bell Pepper: 1 medium, diced
- Red Onion: 1 small, finely chopped
- Cilantro: 1/2 cup, roughly chopped
- Jalapeno: 1 small, seeded and finely chopped (optional, for mild heat)
- Red Wine Vinegar: 3 tablespoons
- Olive Oil: 4 tablespoons, extra virgin preferred
- Sugar: 1 teaspoon (balances the acidity)
- Salt: 1 teaspoon, adjust to taste
- Black Pepper: 1/2 teaspoon, freshly ground
Variations for Three Bean Wild Rice Salad
- Switch Beans: Use cannellini, pinto, or navy beans instead.
- Add Crunch: Include celery or diced cucumber for extra texture.
- Go Cheesy: Sprinkle crumbled feta or cotija before serving.
- Herb Swap: Replace cilantro with parsley or fresh basil.
- Make It Spicy: Add more jalapeno or a dash of cayenne pepper.
How to Make Three Bean Wild Rice Salad Step-by-Step Instructions
1. Cook the Wild Rice
Rinse 1 cup of wild rice under cold water. Add to a saucepan with 3 cups of water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for about 40-45 minutes, or until the rice grains burst open and the water is absorbed. Drain any excess water and let cool.
2. Prepare the Beans and Vegetables
If using canned beans, rinse them thoroughly under cold water to remove excess sodium and canned flavor. Dice red bell pepper finely. Mince red onion and jalapeno (if using). Roughly chop cilantro.
3. Make the Dressing
In a small bowl, whisk together the red wine vinegar, olive oil, sugar, salt, and black pepper until well combined and slightly emulsified.
4. Combine All Ingredients
In a large mixing bowl, gently toss together the cooled wild rice, kidney beans, black beans, garbanzo beans, red bell pepper, red onion, jalapeno, and cilantro.
5. Add Dressing and Mix
Pour the dressing over the salad and stir gently to coat all ingredients evenly. Taste and adjust seasoning with more salt, pepper, or vinegar if needed.
6. Chill and Serve
Cover the salad and refrigerate for at least 30 minutes to let the flavors meld. Serve chilled or at room temperature.
Serving and Decoration
- Serve as a Side: This salad pairs well with grilled chicken, fish, or roasted vegetables.
- Make a Meal: Add avocado slices or a hard-boiled egg for extra protein.
- Garnish Ideas: Scatter extra chopped cilantro or a wedge of lime for freshness.
Storing Three Bean Wild Rice Salad
- Store in an airtight container in the refrigerator for up to 4 days.
- Stir before serving, as the dressing may settle at the bottom.
- This salad does not freeze well due to the texture of beans and rice.
Tips and Tricks for Success
- Use wild rice blend if desired—mix long-grain rice with wild rice for a quicker cook time.
- Rinse beans well to avoid any canned aftertaste.
- Let the salad chill for better flavor infusion.
- Seed jalapeno if you want only mild heat.
- Adjust vinegar and sugar balance according to your taste preference.
Nutrition (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 250 kcal |
| Protein | 10 g |
| Carbohydrates | 45 g |
| Fiber | 10 g |
| Fat | 5 g |
| Saturated Fat | 0.7 g |
| Sugar | 3 g |
| Sodium | 250 mg |
Three Bean Wild Rice Salad
- Prep Time: 20 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour 5 minutes
- Yield: 6–8 servings 1x
Ingredients
-
1 cup wild rice (uncooked)
-
1 cup kidney beans (cooked or canned)
-
1 cup black beans (cooked or canned)
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1 cup garbanzo beans (cooked or canned)
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1 medium red bell pepper, diced
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1 small red onion, finely chopped
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1/2 cup cilantro, chopped
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1 small jalapeno, minced (optional)
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3 tbsp red wine vinegar
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4 tbsp olive oil
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1 tsp sugar
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1 tsp salt
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1/2 tsp black pepper
Instructions
-
Rinse and cook wild rice until tender; drain and cool.
-
Rinse beans if canned. Dice bell pepper, chop onion, jalapeno, and cilantro.
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Whisk together vinegar, olive oil, sugar, salt, and pepper.
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Toss rice, beans, and veggies in a large bowl.
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Pour dressing over salad and mix gently.
-
Chill for 30 minutes before serving.
Three Bean Wild Rice Salad FAQs
A: Yes, brown rice or a wild rice blend works well if you prefer a different texture.
A: Yes, the recipe contains no gluten ingredients.
A: Absolutely, it’s naturally vegan and vegetarian.
A: Keep refrigerated and consume within 4 days for best quality.
Conclusion
The Three Bean Wild Rice Salad is a wholesome, easy-to-make recipe that fits perfectly in the vegetarian and healthy eating category. It’s loaded with protein, fiber, and fresh ingredients, making it a satisfying choice for any meal. Whether you’re preparing it for lunch, dinner, or a picnic, this salad offers vibrant flavors with minimal effort and maximum nutrition.
